25/06/2026
As a coach, one of the conversations I have most often isn't about pace, heart rate, or race strategy.
It's about protecting the joy.
When we set a goal, whether that's a first 5k, a marathon PB, or a backyard ultra, it's natural to become focused on the outcome.
Training should enhance your love of running, not take it away.
Now, let's be realistic. Not every run is going to feel magical.
Some runs will feel effortless. Some runs will leave you feeling like you could conquer the world.
Others will have you questioning every life choice that led you to putting on a pair of running shoes at 6am in the rain.
That's normal.
Running is a lot like life. There are highs, lows, good days, bad days, and the occasional moment where you're negotiating with a lamppost about whether you really need to finish the last mile.
The goal isn't to love every single run. The goal is that there are far more "yes" runs than "no" runs. More runs that leave you feeling glad you went than wishing you'd stayed in bed.
The most successful athletes who achieve their goals aren't always the ones who train the hardest every single day. They're the ones who stay connected to why they run in the first place and find a way to enjoy the journey along the way.
A good training plan provides structure. A great training plan creates progress whilst leaving room for enjoyment, balance, and life.
And if you feel that balance starting to shift, if the joy is fading and every run is beginning to feel like another item on the to-do list, don't keep it to yourself.
Be open. Be honest. Talk to your coach.
Don't wait until running feels like a chore or until you're so far down the road that finding your way back becomes difficult. The earlier those conversations happen, the easier it is to make adjustments, reset expectations, and reconnect with the reasons you started running in the first place.
Success isn't just reaching your goal.
It's reaching your goal whilst still loving the sport when you get there.
Keep the goal. Trust the process. Embrace the occasional run that feels rubbish. But never lose sight of the joy that got you to the start line in the first place.
03/06/2026
🏃♀️ Is it time for a mindset shift? 🏃♂️
As runners, we spend a lot of time focusing on training plans, mileage, race goals and recovery. But one of the most powerful tools we have isn't found on our watch or in our training schedule.
It's our mindset.
Our mindset acts like a lens through which we view ourselves, our running and the challenges we face. Change the lens, and often the whole picture changes too.
At some point in our running journey, most of us will experience self-doubt, imposter syndrome, fear of failure, or a combination of all three. The difference isn't whether these thoughts appear. It's how we respond to them.
Remember:
▶️ Self-doubt doesn't define your ability.
▶️ You don't need a certain pace or finish time to be a "real runner."
▶️ Every run, race and challenge teaches you something, regardless of the outcome.
▶️ Courage isn't the absence of fear. It's showing up despite it.
So if you've been questioning yourself lately, wondering whether you're capable, whether you belong, or whether you can achieve your goal, perhaps it's not your ability that needs to change.
Perhaps it's the lens you're looking through.
Maybe it's time for a mindset shift.
▶️ MINDSET SHAPES YOUR JOURNEY ◀️
18/05/2026
Huge congratulations to coached athlete Guto for an outstanding performance at Ras y Gader, the Cader Idris Mountain Race, one of Wales’ most iconic and demanding mountain races.
A brutal test from the very start, steep climbs out of Dolgellau, relentless ascents into the hills, technical terrain underfoot, and a fast but demanding descent that challenges control just as much as fitness.
Guto delivered a superb performance throughout, pacing with intelligence, staying composed on the climbs, and digging deep when it mattered most on the mountain.
To come away with a personal best of almost 4 minutes on a course like this is a standout result, and a clear reflection of the progress he’s building through consistent training and commitment.
A strong, controlled, and determined run on a truly iconic Welsh mountain course, well done Guto!
28/04/2026
Poles.
Not “cheat sticks,” and not a shortcut, but a piece of equipment that requires practice to use effectively.
From a coaching perspective, it’s not about whether you use poles, but how you integrate them into your training.
A few practical tips 👇
• Invest in a pole belt, quiver, or suitable vest for easy access
Efficient storage allows for quick access and reduces disruption to your rhythm during transitions.
• Practise before race day
Race day should never be the first time you rely on poles. Build familiarity and confidence in training.
• Don’t wait until fatigue sets in
Introduce poles while you’re still moving well. This helps reinforce good technique and rhythm before fatigue compromises form.
• Develop rhythm and coordination
Effective pole use should complement your stride, think smooth, controlled movement rather than excessive force.
• Maintain posture
Poles should support alignment and efficiency, not encourage leaning or collapse through the upper body.
• Use them selectively
Understanding when poles are beneficial is just as important as knowing how to use them.
Used well, poles can enhance efficiency and provide support over challenging terrain.
Used poorly, they can disrupt rhythm and increase energy cost.
Train the skill. Apply it with purpose.
Head over to our “Summiting with Poles” and “Descending with Poles” reels for form and technique tips.
